"A healthy body is a responsive body."
Have you ever found yourself frustrated with a body composition or fat loss goal - you feel like you're doing everything right but not seeing the results you want? It could be that you're missing some of the foundational health principles that will help encourage body composition changes. Many of the most important factors for fat loss or muscle gain - things like proper nutrition, recovery, rest, hormonal health, stress management, and more - are ignored in favor of sexier things like new workout plans, but the fact remains: a healthy, well-fed and recovered body will respond better to new challenges than an undernourished, overworked one.
This is what Ashleigh and Rachel chat about in today's episode as Ashleigh talks about the final week of prep before her photoshoot; they discuss what went well, what didn't, how she feels, and what comes next.
Rachel also talks about some injury recovery, how to manage back pain, and the two coaches share some painfully hilarious fitness-related stories.
Send in your feedback and podcast questions or comments to musclescience4women@gmail.com.
Add your name to the waitlist for their new Grow your Glutes workshop, coming soon: https://www.rgfit.com/glutes
Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
Thank you to our sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.
They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at https://www.bubsnaturals.com/ and get a full 20% off your order with the code MSW20.
Follow and learn more about Rachel at https://www.rgfit.com/ and on IG at https://www.instagram.com/rachelgregory.cns/
Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/
In this episode of Muscle Science for Women, Ashleigh gives an update on her short but intense photo shoot prep and fat loss plan, revealing the challenges she's having (they're not what you think!) and they talk about the importance of motivation in goal setting - as well as what to do when motivation fails.
They dig into the role cardio can play in fat loss, and how to implement it in a strategic, sustainable, and healthy way.
Email us with your thoughts, comments, topic suggestion to musclescience4women@gmail.com
Learn more about the Muscle Science for Women flagship program at http://musclescienceforwomen.com
Thanks to our show sponsor, BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans and creamer, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20
Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/
Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/
Join the Build Your Glutes Workshop interest list HERE!
This week, Ashleigh and Rachel answer listener questions about training around your cycle; Rachel shares details about her business rebranding; and the two ladies announce their first new workshop product since Muscle Science for Women was born...hint, it's all about the glutes :) Learn more about the new course and how you can sign up for a bigger, stronger backside.
Reach out with any questions, comments, or topic ideas by emailing musclescience4women@gmail.com.
Learn more about the Muscle Science for Women flagship program at musclescienceforwomen.com
Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/
Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/
In this episode, hosts Rachel and Ashleigh answer your questions, including whether their feelings about themselves or about beauty in general have changed as their "online careers" have grown. They also offer their own tips or advice for how to cultivate contentment, compassion, and self-love in an online world that can be increasingly judgemental and negative.
Ashleigh also gives an update on her photoshoot prep, and they discuss how to manage your goals when unexpected stresses are thrown at you.
If you have questions, comments, feedback, or podcast topic ideas, email them to musclescience4women@gmail.com.
Thank you to our show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.
They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.
If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw
In this episode, the girls nerd out about the benefits and uses of creatine and collagen; they discuss the nuances of nutrition timing when in a deficit; Ashleigh talks about her experience with Rachel’s Training program so far, and more.
If you have any questions, topic ideas, comments or feedback, send them to musclescience4women@gmail.com
Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
Sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw
Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/
Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/
Even coaches need coaching - Ashleigh is working on a short but intense "prep" for an upcoming photoshoot, and she discusses her plan and goals with her surprise coach - including things she does and doesn't like about having a coach, the difficulties of a prep after having a child, her changing values, the non-negotiables required when looking to make body composition changes, and ultimately, the TRUE value of a coach...it's not always what we think it is!
What do you want to learn from or know about Ashleigh's photoshoot prep? Send your questions to musclescience4women@gmail.com.
Thank you to our show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.
They've also recently launched some new products, including their Origin Blend coffee beans in dark and medium roast options, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.
If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw
Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/
Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/
In this short solo episode, Ashleigh answers listener questions about whether fasting for women is a good idea; when you know you've reached a goal and when it's time to take a break/maintain, and her thoughts on the current state of fitness coaching and accreditation.
Learn more on her episode with women's fasting expert Cynthia Thurlow here: https://www.youtube.com/watch?v=2hmsWBTLSmU&t=276s
Listen to Ashleigh's episode about "what's wrong with the coaching industry and how we can fix it" here: https://www.youtube.com/watch?v=vAyfP4kGpDs
Learn about Ashleigh's Strength Training for Women Specialist Certification through the Primal Health Coach Institute here: https://nm356.isrefer.com/go/STW/themusclemaven/
If you have any questions, feedback, or topic ideas, send them to musclescience4women@gmail.com
Thanks to our new show sponsor: BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.
One of the questions most frequently asked of the Muscle Science for Women podcast hosts is around optimizing hormonal health as we age, so we can maximize muscle, minimize stress, and live vibrant, healthy lives. It's a complex topic, though, and one that requires more than one podcast episode to dive into!
This week, Ashleigh chats with Dr. Halie Schoff, a licensed and practicing Functional Chiropractor, Integrative Health Practitioner, and Podcaster with a Master's in Applied Clinical Nutrition. She is a former collegiate athlete who has a passion for teaching people how to bridge the gap between fitness and holistic health. With a focus on women's hormones and gut health, Dr. Halie has worked with thousands of people all over the world to regain their health through lifestyle, optimal diet, movement, and functional practices. Learn more on her podcast, Podcast-Alpha Health + Wellness Radio, her instagram @drhalieschoff @alphahealthwellness, and her website, drhalieschoff.com
They dive into topics like:
- How to be healthy in our cortisol driven society;
- How to optimize hormones for overall health;
-The important hormones we're not paying attention to;
-Adrenal health
and more! If you have more questions or topic ideas for us, email musclescience4women@gmail.com.
Thanks to our show sponsors:
Active Stacks makes high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
BUBS Naturals offers the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.
Ashleigh and Rachel answer some of the most commonly asked questions they get about:
If you have questions you'd like the hosts to answer or discuss, send them to musclescience4women@gmail.com.
Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore
If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com
Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/
Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/
In this episode, Rachel and Ashleigh catch up after the holidays and talk about their new year’s challenges and resolutions and some things they’re working on.
Rachel talks about improving gut health and Ashleigh discusses a new exercise goal she's scared to try. They also answer a very unique listener question about spot REDUCING muscle, rather than spot reducing fat: can you do it, and if so, how? Why might you want to spot reduce muscle in the first place?
This is a fun one - please email your feedback and any questions you want answered on the show to musclescience4women@gmail.com.
We are so excited to announce a new show sponsor: BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.
They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.
If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw
Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/
Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/
In this episode, Ashleigh speaks with health and fitness coach Laura Ruspis (@coachlaura.fit) and mom of four about her fitness and motherhood journey, and together they answer your questions about prenatal vitamins, training in the postpartum period while breastfeeding, postpartum food prep, how partners can support postpartum women, how to look at fitness post-birth, and so much more. If you'd like more info about fueling for pregnancy and postpartum, you can download Ashleigh's ebook on the topic here: https://ashleighvanhouten.com/products/ebook-fuel-for-pregnancy-and-pospartum
If you have any questions, comments, or feedback for us, send us a message at musclescience4women@gmail.com
Thank you to our show sponsor, Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com
Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/
Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/